I need help optimizing my workout routine.

[Wacky]

So I been training consistently for 6 days a week for 3 months now. My strength has increased significantly ( benchmarks will be put below ). My current split is ngl idk the name i just know the 2nd half of my week is arnold. Ill put an image of my split + the excercises i do for each muscle group. If there are any things I can work on please do tell me Im still new to the gym but have wrapped my head around most of the basic things. I NEED help with my wrist pain oml it restricts me so much and idk how to fix it. Anyways off to the benchmarks: ( all machines are matrix machines )

Preacher Curl Machine : 73kg

Cable Tricep Pushdown: 37.5kg

Lat Pulldown: 93 ( gonna move to 103 next week )

Incline Chest ( Smith ): 30kg each side 71KG TOTAL ---------> My left wrist restricts me ALOT so I can now only do about 25kg with about 4-5/10 pain.

Pec Fly: 120KG

Shoulder Press Machine: 40kg each side ------> Again left wrist nerfs it to 30 kilos with a 6/10 pain

Any other machines you wanna know please ask I will tell you the benchmarks.

Please do tell me what I should change/keep and anything else you think will be useful.

 

[Smiter]

FIX your wrist. Whats the issue? Wolverine or GLOW could help.

 

[birdwhacker]

Run BPC 0.5mg two to three times a day, plus 1mg cartalax, 1mg KPV daily for your wrist. Add in tb4/tb500 3-5mg per week once you have a feel for the BPC.

View: https://youtu.be/GmMfW2kCkeE

 

[WLBLD]

For wrist pain a cortisone shot might help. You also might need to rest it a bit to let it heal

 

[wildweasel]

dude asks for help optimizing his workout routine and everyones telling him to stack more peptides wtf everyone

Please do tell me what I should change/keep and anything else you think will be useful.

Tell me your goals.

Are you trying to lose weight? Gain strength? Build mass? Cosmetic enhancement? what are you trying to do here

 

[Crowreap]

dude asks for help optimizing his workout routine and everyones telling him to stack more peptides wtf everyone

lol ikr!

So I been training consistently for 6 days a week for 3 months now. My strength has increased significantly ( benchmarks will be put below ). My current split is ngl idk the name i just know the 2nd half of my week is arnold. Ill put an image of my split + the excercises i do for each muscle group. If there are any things I can work on please do tell me Im still new to the gym but have wrapped my head around most of the basic things. I NEED help with my wrist pain oml it restricts me so much and idk how to fix it. Anyways off to the benchmarks: ( all machines are matrix machines )

Preacher Curl Machine : 73kg

Cable Tricep Pushdown: 37.5kg

Lat Pulldown: 93 ( gonna move to 103 next week )

Incline Chest ( Smith ): 30kg each side 71KG TOTAL ---------> My left wrist restricts me ALOT so I can now only do about 25kg with about 4-5/10 pain.

Pec Fly: 120KG

Shoulder Press Machine: 40kg each side ------> Again left wrist nerfs it to 30 kilos with a 6/10 pain

Any other machines you wanna know please ask I will tell you the benchmarks.

Please do tell me what I should change/keep and anything else you think will be useful.

I started working out about 3 years ago, and also within a few months, my wrists would be limiting me, so what I did was, I'd lower the weight and perform the reps slightly slower and with better form and control. And that seems to have fixed the issue. And the same thing also happened to my left shoulder or left clavicle, especially when benching. It's because I was just ego lifting. But when you put your ego aside and lower the weight and considerably improve the form and raise the reps to about 10 to 15, keep it in that range, and go to failure, then nothing no joints hurt. And I've been doing this for a while now. I am seeing insane hypertrophy. So it's good that your strength has increased significantly, but maybe don't focus on putting up a lot of weight and focus more on the form and the quality of each individual repetition. Because when I did that, all my joint pain over time completely disappeared. And I go and lift daily for two hours (ppl split) and have zero joint pain. so my question to you is whats your rep range looking like? are you ego lifting?

 

[Smiter]

All that workout metrics are true, but with wrist pain/injury, they would be a moot point. I have had wrist injuries before, including a major one. The sidewinder fixed that after seven years of useless treatment modalities. The wrist, like the ankle, is a weak joint but vital to any upper body training. Treating it led to what became my favorite body part to train.

 

[Smiter]

I NEED help with my wrist pain oml it restricts me so much and idk how to fix it

dude asks for help optimizing his workout routine and everyones telling him to stack more peptides wtf everyone

It did seem appropriate to focus on the wrist pain, eh?

 

[rettta]

Rest your wrist, screw optimization , find movements that dont hurt, who cares if your workout isnt "perfect". The best workout is one you can and will do. No gains if your wrist sidelines you.

 

[Crowreap]

All that workout metrics are true, but with wrist pain/injury, they would be a moot point. I have had wrist injuries before, including a major one. The sidewinder fixed that after seven years of useless treatment modalities. The wrist, like the ankle, is a weak joint but vital to any upper body training. Treating it led to what became my favorite body part to train.

I included all that workout metrics stuff because I just assumed he had wrist pain after beginning to train consistently. So at this point, I'm not sure if he had wrist pain chronically like before he had started consistently training, or if the wrist pain started after. cause if its after then the workout metrics definitely helps. idk what to do if its been a chronic issue

then maybe you might be right about being a medical issue like arthritis and need some peps to help

 

[Smiter]

I included all that workout metrics stuff because I just assumed he had wrist pain after beginning to train consistently. So at this point, I'm not sure if he had wrist pain chronically like before he had started consistently training, or if the wrist pain started after. cause if its after then the workout metrics definitely helps. idk what to do if its been a chronic issue

then maybe you might be right about being a medical issue like arthritis and need some peps to help

Oh not at all. I never considered when the wrist issue happened, you see. If it's a workout strain, then fighting through it might be reasonable, but from the sound of it, it looks like an injury- from the vast strength variation- and his pain scale. That sounds a lot like an injury or one in the making. There is no denying that he would have to strengthen his wrist, but he would also need to check it out and find the issue ASAp.

 

[Smiter]

There's this one type of injury when it comes to wrists.. TFCC injury. I hope it isn't that.. I know that is a b!tch to deal with.

 

[Smiter]

Btw I forgot to mention something. It's only when I took my gym bag out that I remembered one of my special tools. You have wrist pain, I don't, but this tool will apply to your case as well even though I use it for something else. See if you can get something similar in the UK.

https://www.amazon.com/dp/B0FDG1DQ1N

 

[bbbilly]

the workout is not bad. maybe a little complicated and/or redundant is some regards. but if the wrist is killing you then make sure to get that taken care of first. if you cant properly hold the weight you arent going to get much from the work you are putting in. or even worse could develop imbalances youll have to take the time to fix later. get some gear to help you like wrist wraps to add compression and stabilization to the joint. wrist straps with a D ring to take the grip completely out of it on certain movements and enhance your grip so you dont have to use as much force to hold the weight. that will make back movements way better anyway as you dont have to rely on your grip strength giving out before your back does.

you are allready doing a modified PPLUL split which is great. the lower workouts seem like they would take you forever to do and you arent getting any direct hamstring work while also doubling a pressing movement (leg press and squat) id swap one for a leg curl/hyperextension. or even better alternate the pressing move each workout.

IMHO you have picked one of the "best" splits that alot of people love, but personally id look at swapping some little things to help get your work done faster. like doing my calf raises on the leg press machine after each set so you are doing both exercises at the same time. getting rid of the hanging leg rasies since they are very commonly done wrong and are more of a hip flexor movement by most and focus on cable ab crunches for most of the abwork. swapping the wide and narrow rows to just a solid neutral grip instead. ive found doing walking dumbbell lounges work my adductor/abductors and glutes enough that i dont have to focus on them with those specific machines and can get a lot more work done faster. plus its a good athletic movement to help with balance and some cardio.

just little things you COULD do to help you focus more and not have to be in the gym as long if you wanted. its all about what works for you.. but cut the dam wrist curls until you get your wrist sorted lol

 

[Smiter]

the workout is not bad. maybe a little complicated and/or redundant is some regards. but if the wrist is killing you then make sure to get that taken care of first. if you cant properly hold the weight you arent going to get much from the work you are putting in. or even worse could develop imbalances youll have to take the time to fix later. get some gear to help you like wrist wraps to add compression and stabilization to the joint. wrist straps with a D ring to take the grip completely out of it on certain movements and enhance your grip so you dont have to use as much force to hold the weight. that will make back movements way better anyway as you dont have to rely on your grip strength giving out before your back does.

you are allready doing a modified PPLUL split which is great. the lower workouts seem like they would take you forever to do and you arent getting any direct hamstring work while also doubling a pressing movement (leg press and squat) id swap one for a leg curl/hyperextension. or even better alternate the pressing move each workout.

IMHO you have picked one of the "best" splits that alot of people love, but personally id look at swapping some little things to help get your work done faster. like doing my calf raises on the leg press machine after each set so you are doing both exercises at the same time. getting rid of the hanging leg rasies since they are very commonly done wrong and are more of a hip flexor movement by most and focus on cable ab crunches for most of the abwork. swapping the wide and narrow rows to just a solid neutral grip instead. ive found doing walking dumbbell lounges work my adductor/abductors and glutes enough that i dont have to focus on them with those specific machines and can get a lot more work done faster. plus its a good athletic movement to help with balance and some cardio.

just little things you COULD do to help you focus more and not have to be in the gym as long if you wanted. its all about what works for you.. but cut the dam wrist curls until you get your wrist sorted lol

Amen, brother... Others, take note.

 

[Wacky]

FIX your wrist. Whats the issue? Wolverine or GLOW could help.

uhhh its just like when im doing shoulder press/bench press I find it difficult to keep my wrist and forearm in a straight line so my wrist makes like a 90 degree turn basically and it causes me pain when i do my working set

Run BPC 0.5mg two to three times a day, plus 1mg cartalax, 1mg KPV daily for your wrist. Add in tb4/tb500 3-5mg per week once you have a feel for the BPC.

View: https://youtu.be/GmMfW2kCkeE

thanks for the video but im not tryna run extra peps yet im only on reta rn since thats the only pep i did extensive research on, once i look more deeply into other peps ima start taking them

dude asks for help optimizing his workout routine and everyones telling him to stack more peptides wtf everyone

Tell me your goals.

Are you trying to lose weight? Gain strength? Build mass? Cosmetic enhancement? what are you trying to do here

LOL FR.

Im planning to lose fat whilst maintaining / gaining muscle mass.

 

[birdwhacker]

thanks for the video but im not tryna run extra peps yet im only on reta rn since thats the only pep i did extensive research on, once i look more deeply into other peps ima start taking them

Any time.

LOL FR.

Im planning to lose fat whilst maintaining / gaining muscle mass.

Damn bro sounds like you should run HGH or ipa/tesa to really accelerate that mass gain / fat cut

 

[Wacky]

lol ikr!

I started working out about 3 years ago, and also within a few months, my wrists would be limiting me, so what I did was, I'd lower the weight and perform the reps slightly slower and with better form and control. And that seems to have fixed the issue. And the same thing also happened to my left shoulder or left clavicle, especially when benching. It's because I was just ego lifting. But when you put your ego aside and lower the weight and considerably improve the form and raise the reps to about 10 to 15, keep it in that range, and go to failure, then nothing no joints hurt. And I've been doing this for a while now. I am seeing insane hypertrophy. So it's good that your strength has increased significantly, but maybe don't focus on putting up a lot of weight and focus more on the form and the quality of each individual repetition. Because when I did that, all my joint pain over time completely disappeared. And I go and lift daily for two hours (ppl split) and have zero joint pain. so my question to you is whats your rep range looking like? are you ego lifting?

I wouldnt say im ego lifting i think its just incorrect holding. I constantly see people saying your wrist should be in a straight line when compared to your arm, I can do it for a couple reps but then I just flop back to the bent back wrist form. I keep trying to change my form but i just cant lol. The pain started happening once I started moving to 35+ kilos + on incline/flat benchpress. I know not to ego lift bc i tested ALL of my 1rm on all machines when i first started and did the 60-80% calculation ( i stuck to 65% when first starting ) and the way i do it is aim for 8 clean reps, once I can do 9-10 clean reps without my form changing too much I increase the weight by 2.5kg and work back up my reps and i do that in a cycle. What ive been doing recently though is stretching my wrists and doing wrist curls before attempting chest + shoulder excercises.

Rest your wrist, screw optimization , find movements that dont hurt, who cares if your workout isnt "perfect". The best workout is one you can and will do. No gains if your wrist sidelines you.

yeah i Kinda agree but i dont want my shoulders to slack behind lol, my shoulders are quite weak in comparison to other parts of my body.

I included all that workout metrics stuff because I just assumed he had wrist pain after beginning to train consistently. So at this point, I'm not sure if he had wrist pain chronically like before he had started consistently training, or if the wrist pain started after. cause if its after then the workout metrics definitely helps. idk what to do if its been a chronic issue

then maybe you might be right about being a medical issue like arthritis and need some peps to help

I only started having the wrist pain a month ago when i started getting stronger in certain excercises, i think its working like this. The muscle group i want to bias is strong enough to do the weight but the supporting muscles/joints arent so maybe i gotta focus on more forearm + wrist excercises so my wrists stop lagging behind.

 

[Wacky]

Btw I forgot to mention something. It's only when I took my gym bag out that I remembered one of my special tools. You have wrist pain, I don't, but this tool will apply to your case as well even though I use it for something else. See if you can get something similar in the UK.

https://www.amazon.com/dp/B0FDG1DQ1N

yeah ive got wrist straps + hooks to take some pressure off whilst i strengthen my wrist in a separate exercise.

the workout is not bad. maybe a little complicated and/or redundant is some regards. but if the wrist is killing you then make sure to get that taken care of first. if you cant properly hold the weight you arent going to get much from the work you are putting in. or even worse could develop imbalances youll have to take the time to fix later. get some gear to help you like wrist wraps to add compression and stabilization to the joint. wrist straps with a D ring to take the grip completely out of it on certain movements and enhance your grip so you dont have to use as much force to hold the weight. that will make back movements way better anyway as you dont have to rely on your grip strength giving out before your back does.

you are allready doing a modified PPLUL split which is great. the lower workouts seem like they would take you forever to do and you arent getting any direct hamstring work while also doubling a pressing movement (leg press and squat) id swap one for a leg curl/hyperextension. or even better alternate the pressing move each workout.

IMHO you have picked one of the "best" splits that alot of people love, but personally id look at swapping some little things to help get your work done faster. like doing my calf raises on the leg press machine after each set so you are doing both exercises at the same time. getting rid of the hanging leg rasies since they are very commonly done wrong and are more of a hip flexor movement by most and focus on cable ab crunches for most of the abwork. swapping the wide and narrow rows to just a solid neutral grip instead. ive found doing walking dumbbell lounges work my adductor/abductors and glutes enough that i dont have to focus on them with those specific machines and can get a lot more work done faster. plus its a good athletic movement to help with balance and some cardio.

just little things you COULD do to help you focus more and not have to be in the gym as long if you wanted. its all about what works for you.. but cut the dam wrist curls until you get your wrist sorted lol

im ngl the leg workouts i kinda didnt know their names when i made that list so i asked claude to free ball it based on my descriptions . I do hyperextensions i cut out 2 or 3 exercise's that was just bulking it up for no reason and i started doing compound movements. I heard that my split is called a batman split or sum? im really focused on fixing my wrist bc i dont want it to reduce my progress, ive already made good progress only 3 months into going to the gym consistently ( which i think isnt derived from ego lifting ), so i dont want to hinder myself anymore and id rather take the time now to fix it than fix it 6-12 months down the line where I can barely even use my wrist.

 

[Wacky]

Any time.

Damn bro sounds like you should run HGH or ipa/tesa to really accelerate that mass gain / fat cut

uhhh im currently on reta, I havent really looked into ipa/tesa or HGH at all yet. I mean ive looked into HGH since I wanna go from my current 6'3 to 6'5-6'6. One thing is tho I NEED an AI like skeldev or erdafitnib but they risk your eye sight so idk but tbh i dont think i need it yet. I think if i fix my slight pelvic anterior tilt + lose fat so my spine decompresses I could reach 6'5 naturally. Could you explain tesa/ipa in as much detail as you can so I can get an understanding ( such as dosing + stacking it on with reta ) + ima research it later.